Gårsdagens træning - Day 45 - Chest/triceps

Incline Dumbbell Flyes
2 warm up sets of 8-10 reps
2 sets of 10-12 reps
10 @ 20
10 @ 22
12 @ 41
11 @ 41

Machine Bench Press
2 warm up sets of 8-10 reps
2 sets of 12-15 reps
10 @ 40
10 @ 50
15 @ 85
15 @ 100

Modified Pushups
2 sets of 10 reps

Dip Bench
3 sets of 10-12 reps
12 @ BW+20kg
12 @ BW+40kg
12 @ BW+60kg

Cable Rope Overhead Triceps Extension
1 warm up set of 8-10 reps
3 sets of 12-15 reps
10 @ 20
15 @ 22.5
15 @ 25
15 @ 27.5

Triceps Pushdown
1 warm up set of 8-10 reps
2 sets of 10-12 reps
10 @ 20
12 @ 35
12 @ 42.5

Mig og mine boddies kørte dejlig tungt idag! Tough workout! Idag, onsdag, står den senere på legs!

Gårsdag(onsdag) træning - Legs - day 46


Leg Extensions
2 warm up sets of 8-10 reps
3 sets of 20 'One And A Half' reps
10 @ 40
10 @ 50
20 @ 85
20 @ 90
20 @ 95

Partial Leg Extensions
2 sets of 50 reps (dropping weight every 10 reps)
10 @ 95
10 @ 85
10 @ 75
10 @ 65
10 @ 55

10 @ 95
10 @ 85
10 @ 75
10 @ 65
10 @ 55

Leg Press
2 sets of 60 reps (adjust feet position every 20 reps)
60 @ 110
60 @ 130

Leg Curls
2 sets of 20 reps
20 @ 70
20 @ 80

Boom, done! Hård bendag, lårene var helt færdige resten af dagen! har også lidt DOMS idag.
Senere idag står den på back/biceps

Day 49 - Back Biceps

Giant Set:

Chin-Up
1 warm up set of 8-10 reps
3 sets of 15 reps

Seated Cable Rows
1 warm up set of 8-10 reps
3 sets of 15 reps
10 @ 35
15 @ 55
15 @ 60
15 @ 65

Wide-Grip Pulldown Behind The Neck
1 warm up set of 8-10 reps
3 sets of 15 reps
10 @ 40
15 @ 65
15 @ 70
15 @ 75

Resume normal sets:

Smith Machine Bent Over Row
1 warm-up set of 8-10 reps
3 sets of 8-10 reps
10 @ 10
10 @ 50
10 @ 60
10 @ 80

Hammer Curls
2 warm up sets of 8-10 reps
3 sets of 20 reps
10 @ 10
10 @ 10
20 @ 14
20 @ 16
20 @ 18

EZ Barbell Curl
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
10 @ 20
10 @ 20
12 @ 30
12 @ 35
12 @ 40

Cable Hammer Curls - Rope Attachment
3 sets of 20 reps
20 @ 15
20 @ 17.5
20 @ 20

Tjaa, selve træningspasset var fint, havde bare intet energi! Derfor de lave kilo, skide irriterende, aner ikke hvorfor men var simpelthen bare helt udmattet, øv bøv!

Idag trænede jeg mit eget bryst/biceps/abs

Jeg kørte alle øvelserne meget koncentreret og fokuseret, det var sku en fed workout.

Sluttede af med 10 min HIIT cardio på cykel.

Alt i alt 1 time og 45 min.

Day 51 - Shoulders - Gårsdagens træning

Pyramid/Drop Set:

Side Lateral Raise
5 sets of 50,40,30,20,10 reps
5 drop sets of 10 reps
50 @ 9
40 @ 10
30 @ 12
20 @ 14
10 @ 16
Dropsets: 5x same weight + weight drop
10 @ 20
10 @ 12

Resume normal sets:

Shoulder Press Machine
2 warm up sets of 8-10 reps
1 triple drop set of 6-10 reps
10 @ 30
10 @ 40
Tripledropset:
10 @ 65
10 @ 50
10 @ 40

Barbell Shrug
1 warm up set of 8-10 reps
2 sets of 10-12 reps
10 @ 50
10 @ 90
10 @ 110

Sluttede af med 10 min HIIT på cykel. DOMS i skulder/trapz idag!

Day 52 - Legs

Superset:

Seated Leg Curl
1 set of 20 reps
20 @ 80

Leg Extensions
1 set of 20 reps
20 @ 90

Pyramid set:

Barbell Squat
1 warm up set of 8-10 reps
3 sets of 40,30,10 reps
10 @ 50
40 @ 70
30 @ 90
10 @ 110

Superset:

Leg Extensions
2 set of 20 reps
20 @ 90
20 @ 95

Seated Leg Curl
2 set of 20 reps
20 @ 85
20 @ 90

Day 53 - Guns/Abs

Dumbbell Alternate Bicep Curl
5 sets of 50,40,30,20,10 reps
5 sets of 10,20,30,40,50 reps

50 @ 14
40 @ 18
30 @ 20
20 @ 24
10 @ 30

Tricep Pushdowns
5 sets of 50,40,30,20,10 reps; 5 sets of 10,20,30,40,50 reps

50 @ 20
40 @ 25
30 @ 27.5
20 @ 37.5
10 @ 47.5

Denne workout gav mig en forfærdelig kvalme!

Men guns blev pumped og målte +40cm

Et års fremgang: (lidt dårlige billeder og elendig pose, i know..)
August 2011:


Idag d.15-nov-2012:

Day 54 - Chest/Back

Superset:

Pullups
3 sets of 16-20 reps

Dumbbell Bench Press
2 sets of 8-10 reps
10 @ 28
10 @ 30

Superset:

Seated Cable Rows
3 sets of 12-16 reps
16 @ 40
16 @ 50
16 @ 60

Incline Dumbbell Press
2 sets 8-12 reps
12 @ 24
12 @ 26

Superset:

Reverse Grip Cable Pulldowns
2 sets of 8-10 reps
10 @ 80
10 @ 85

Incline Dumbbell Flyes
2 sets of 8-10 reps
10 @ 22
10 @ 24

10 min HIIT cardio på cykel.. Kørte lidt lav vægt dog meget koncentreret idag!

Trænede idag mit eget lille full-body program hvor jeg kom gennem 2 øvelser af hver muskelgruppe.
Ganske fin træning, sluttede af med 10 min HIIT på cykel.

Cirka 1 time og 30 min.

Day 58 - Shoulders/Calves

Standing Calf Raises
10 sets of 15-30 reps
30 @ 110
30 @ 120
25 @ 130
25 @ 140
25 @ 150
20 @ 160
18 @ 170
16 @ 180
15 @ 190

DTP Set:

Smith Machine Overhead Shoulder Press
5 sets of 50,40,30,20,10 reps
50 @ 30
40 @ 40
30 @ 50
20 @ 60
10 @ 70
Smith Machine Overhead Shoulder Press (Behind the Neck)
5 sets of 10,20,30,40,50 reps
10 @ 60
20 @ 50
30 @ 40
40 @ 30
50 @ 30

Giant Set:

Upright Barbell Row (wide grip)
3 sets of 10,7,5 reps
10 @ 30
7 @ 35
5 @ 40
Upright Barbell Row (medium grip)
3 sets of 10,7,5 reps
10 @ 30
7 @ 35
5 @ 40
Upright Barbell Row (narrow grip)
3 sets of 10,7,5 reps
10 @ 30
7 @ 35
5 @ 40

16 min HIIT cardio på cykel. Fed workout!

Week 9 - Day 60 - Chest/Back

Superset:

Bent-Arm Dumbbell Pullover
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 30
12 @ 41
12 @ 41
12 @ 41

Dumbbell Bench Press
1 warm up set of 8-10 reps
3 sets of 6-8 reps
10 @ 20
8 @ 30
8 @ 30
8 @ 30

Superset:

Incline Dumbbell Flyes - With A Twist
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 16
12 @ 24
12 @ 26
12 @ 28

Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 30
12 @ 50
12 @ 60
12 @ 70

Superset:

Cable Crossover
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 7.5
12 @ 12.5
12 @ 15
12 @ 17.5

Pullups
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ BW
12 @ BW
12 @ BW
12 @ BW

Superset:

Seated Rows
1 warm up set of 8-10 reps
3 sets of 10-12 reps
10 @ 45
12 @ 55
12 @ 65
12 @ 75

Decline Barbell Press
1 warm up set of 8-10 reps
3 sets of 6-8 reps
10 @ 50
8 @ 70
8 @ 90
8 @ 100

Trænede alene idag, så kunne ikke køre helt så tungt uden spottere desværre.
God workout, med meget fokus på controlled reps. Sluttede af med 10 min HIIT på løbebånd.

Week 9 - Day 62 - Biceps/Triceps

Superset:

Barbell Preacher Curls
2 sets of 10-12 reps
1 triple drop set of 10-12 reps
12 @ 30
12 @ 40
Tripledropset:
12 @ 40
12 @ 30
12 @ 25

Bench Dips
2 sets of 10-12 reps
1 triple drop of 10-12 reps
12 @ BW + 10kg
12 @ BW + 30kg
Tripledropset:
12 @ BW + 30
12 @ BW + 20
12 @ BW + 10

Superset:

Triceps Pushdown - Rope Attachment
1 set of 12 reps, 1 drop set of 12 reps
1 set of 12 reps
12 @ 27.5
Dropset:
12 @ 37.5
12 @ 27.5
12 @ 27.5

Barbell Curl
1 set of 12 reps, 1 drop set of 12 reps
1 set of 12 reps
12 @ 20
Dropset:
12 @ 30
12 @ 20
12 @ 20

Superset:

Close-Grip Barbell Bench Press
3 sets of 10-12 reps
12 @ 50
12 @ 60
12 @ 70

Hammer Curls with twist and squeeze
3 sets of 10-12 reps
12 @ 12
12 @ 12
12 @ 12

Superset:

Standing Biceps Cable Curl
3 sets of 12 reps
12 @ 22.5
12 @ 25
12 @ 27.5

Triceps Pushdown
3 sets of 12 reps
12 @ 27.5
12 @ 37.5
12 @ 37.5

10 min HIIT cardio på cykel. God pump i guns!

Week 9 - day 59 - legs

Barbell Squat
1 warm up set of 10 reps
2 sets of 10 reps
10 @ 50
10 @ 130
10 @ 150 - BOOM god energi og overskud - STÆRKE LÅR IDAG!

Leg Press
2 warm up sets of 8-10 reps
1 triple drop set of 20,10,10 reps
10 @ 100
10 @ 120
Tripledropset:
20 @ 190
10 @ 160
10 @ 130

Superset
Leg extensions
3 sets of 10-15 reps
15 @ 75
15 @ 85
15 @ 97.5

Leg Curls
3 sets of 10-15 reps
15 @ 75
15 @ 85
15 @ 95

Udstrækning efter træningen. Ingen cardio idag, stængerne er helt syltede!
God træning med en ny træningsmakker, masser af energi og overskud idag!

Er fra idag begyndt på 3-split!
Det ser således ud:

Dag 1:
Bryst:
DB Press 3*6-8
Incline DB Press 4*6-8
Decline BB Press 3*6-8
Cable crossovers 3*6-8

Forskulder:
Shoulder press 3*6-8
Front raises 3*6-8

Triceps:
Dips 3*6-8
Superset:
Pushdowns cable 3*6-8
Pushdowns rope 3*6-8

10 min HIIT cardio

Dag 2:
Ben/lænd:
Squat 3*6-8
Dødløft 3*6-8
Leg extensions 3*6-8 (dropset til sidst)
Leg Curls 3*6-8 (dropset til sidst)

Mave

10 min HIIT Cardio

Dag 3:
Ryg:
Chin ups 3*6-8
BOR 3*6-8
Seated Row 3*6-8

Bagskulder:
DB Side Laterals 3*6-8
Reverse shoulder press 3*6-8
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8

Biceps:
Siddende biceps curl 3*6-8
Siddende hammer curl 3*6-8
EZ Barbell curls 3*6-8

10 min HIIT Cardio

Dag 1:
Bryst:
DB Press 3*6-8
8 @ 26
8 @ 28
8 @ 30
Incline DB Press 4*6-8
8 @ 24
8 @ 26
8 @ 28
8 @ 30
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 18
8 @ 20
8 @ 22
Front raises 3*6-8
8 @ 12
8 @ 12
8 @ 12

Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 27.5
8 @ 32.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 27.5
8 @ 32.5

10 min HIIT cardio

Dag 3:
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 65
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 95

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 3.75
8 @ 5
8 @ 5

Biceps:
Siddende biceps curl 3*6-8
8 @ 16
8 @ 18
8 @ 18
Siddende hammer curl 3*6-8
8 @ 16
8 @ 18
8 @ 18
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50

10 min HIIT Cardio

Dag 2:
Ben/lænd:
Squat 3*6-8
8 @ 50
8 @ 90
8 @ 110
Dødløft 3*6-8
8 @ 50
8 @ 90
8 @ 130
Leg extensions 3*6-8 (dropset til sidst)
8 @ 97.5
8 @ 97.5
8 @ 97.5
Leg Curls 3*6-8 (dropset til sidst)
8 @ 95
8 @ 95
8 @ 95

Dag 4:
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 70
8 @ 80
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 18
8 @ 20
8 @ 22
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 16
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 37.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 37.5
10 min HIIT cardio

Dag 5:
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 65
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 95

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 3.75
8 @ 5
8 @ 5

Biceps:
Siddende biceps curl 3*6-8
8 @ 16
8 @ 18
8 @ 18
Siddende hammer curl 3*6-8
8 @ 16
8 @ 18
8 @ 18
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50

10 min HIIT Cardio

Dag 6:
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 80
8 @ 90
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 18
8 @ 20
8 @ 22
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 14
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5

10 min HIIT cardio

Dag 7:
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 65
Seated Row 3*6-8
8 @ 70
8 @ 80
8 @ 95

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 5
8 @ 6.25
8 @ 7.5

Biceps:
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50
Superset:
Siddende biceps curl 3*6-8
8 @ 12
8 @ 14
8 @ 14
Siddende hammer curl 3*6-8
8 @ 12
8 @ 14
8 @ 14

10 min HIIT Cardio

Dag 8:
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 90
8 @ 100
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 28
8 @ 30
8 @ 30
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 14
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5

10 min HIIT cardio

Dag 9
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 65
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 80

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 7.5
8 @ 7.5
8 @ 7.5

Biceps:
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50
Superset:
Siddende biceps curl 3*6-8
8 @ 16
8 @ 16
8 @ 16
Siddende hammer curl 3*6-8
8 @ 14
8 @ 14
8 @ 14

10 min HIIT Cardio

Dag 10:
Bryst:
BB Press 3*6-8
8 @ 50
8 @ 90
8 @ 102,5
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 28
8 @ 30
8 @ 30
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 14
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5

10 min HIIT cardio

Dag 11
Ryg:
Chin ups 3*6-8
8 @ BW
8 @ BW
8 @ BW
BOR 3*6-8
8 @ 50
8 @ 60
8 @ 67.5
Seated Row 3*6-8
8 @ 60
8 @ 70
8 @ 80

Bagskulder:
DB Side Laterals 3*6-8
8 @ 16
8 @ 18
8 @ 20
Reverse shoulder press 3*6-8
8 @ 12
8 @ 14
8 @ 14
Reverse shoulder press på flad bænk med håndtag i kabeltrækkene 3*6-8
8 @ 7.5
8 @ 10
8 @ 10

Biceps:
EZ Barbell curls 3*6-8
8 @ 50
8 @ 50
8 @ 50
Superset:
Siddende biceps curl 3*6-8
8 @ 16
8 @ 16
8 @ 18
Siddende hammer curl 3*6-8
8 @ 16
8 @ 14
8 @ 14

10 min HIIT Cardio

Gårsdagens træning - Dag 12:
Full-body med en kammerat!

Squat:
8 @ 50
8 @ 90
8 @ 120
6 @ 130

Dødløft:
8 @ 50
8 @ 90
8 @ 120
7 @ 130

Bænkpres:
8 @ 50
8 @ 90
8 @ 110
4 @ 122.5 PR!

BOR:
8 @ 50
8 @ 60
8 @ 70
7 @ 80

Skulderpres DB:
8 @ 26
8 @ 28
7 @ 30

+ Mave

Nice workout! RIGTIG STÆRK IGÅR! Masser af energi og overskud!

Dag 13:
Bryst:
DB Press 3*6-8
8 @ 26
8 @ 28
8 @ 30
Incline BB Press 4*6-8
8 @ 50
8 @ 70
8 @ 80
8 @ 90
Decline BB Press 3*6-8
8 @ 70
8 @ 90
8 @ 100
Cable crossovers 3*6-8
8 @ 15
8 @ 17.5
8 @ 20

Forskulder:
Shoulder press 3*6-8
8 @ 28
8 @ 30
8 @ 30
Front raises 3*6-8
8 @ 12
8 @ 14
8 @ 14
Triceps:
Dips 3*6-8
8 @ BW
8 @ BW
8 @ BW
Superset:
Pushdowns cable 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5
Pushdowns rope 3*6-8
8 @ 27.5
8 @ 32.5
8 @ 47.5

10 min HIIT cardio